Chronic lower back pain

Did you know that for people who experience lower back pain for more than 12 weeks or experience two episodes of lower back pain per year with discomfort lasting more than 24 hours, this is defined as chronic lower back pain? There are many factors that contribute to chronic lower back pain, including physical, psychological, social, and genetic factors.

Here is a list of tips and exercises that can help with chronic lower back pain:

• Gentle Stretching: Perform lower back stretches, such as knees to chest or cat stretches.
• Core Strengthening: Exercises such as planks or bridges help strengthen the abdominal and back muscles.
• Yoga or Pilates: These practices can improve flexibility and strength.
• Heat or Cold Therapy: Applying heat or ice to the affected area can relieve pain.
• Stay Active: Avoid prolonged rest and stay active with gentle walks.
• Therapeutic Massages: These can help relax tense muscles.
• Mobility Exercises: Gentle movements to improve spinal mobility, such as trunk twists.
• Proper Posture: Maintain good posture when sitting and standing.
• Relaxation Techniques: Practices such as meditation or deep breathing to reduce stress.
• Professional Consultation: It is always important to consult a healthcare professional for a personalized plan.